Weighted Calisthenics - DON'T DO THIS!
FitnessFAQs
7 min, 3 sec
The video covers typical errors in weighted calisthenics exercises like chin-ups, dips, and muscle-ups, and provides guidance on how to correct them.
Summary
- Kicking for assistance during chin-ups and using momentum instead of muscular effort are highlighted as mistakes that prevent strength gains in weak positions.
- Decreasing range of motion to lift heavier weights and improper shoulder positioning during chin-ups are identified as errors that need correction by reducing weight and maintaining strict form.
- For dips, common mistakes include flexed posture, shrugged shoulders, and improper lower body positioning, which can lead to injury.
- The video emphasizes the importance of full range of motion, control over the movement, and gradual progression in weighted calisthenics to avoid injury and achieve consistent gains.
- The presenter advises using weights that allow for strict form and not to be swayed by others lifting heavier weights, viewing added weight as a tool for general strength.
Chapter 1
The video introduces the importance of correct technique, loading, and progression in calisthenics for effective results.
- Emphasizes that results from calisthenics require proper technique, loading, and patient progression.
- Introduces the topic of the most common weighted calisthenics mistakes.
Chapter 2
The segment discusses mistakes in weighted chin-ups like kicking, reducing range of motion, and improper technique.
- Describes kicking for assistance as cheating that prevents strengthening the hardest part of the chin-up.
- Advises reducing weight to maintain full range of motion and avoid lurching movements.
- Discusses the error of shrugging shoulders during chin-ups and the need for a correct vertical pulling technique.
Chapter 3
The presenter shares key points for maintaining proper form during weighted chin-ups.
- Stresses the use of a full range of motion and control of the movement at every repetition.
- Highlights the benefits of using pauses to spare the joints and improve back development.
Chapter 4
The video identifies common errors in performing weighted dips and how to correct them.
- Points out mistakes like flexed posture, shrugged shoulders, and incorrect lower body position during dips.
- Emphasizes the importance of a proud posture and control over the movement, aiming for a 90-degree angle on the descent.
Chapter 5
The segment covers the redundancy of using bands for assistance in weighted muscle-ups and the importance of strict form.
- Describes the use of bands for assistance in weighted muscle-ups as redundant and emphasizes the need for strict form without momentum.
- Advises against adding weight before mastering strict muscle-ups and recommends a gradual progression.
Chapter 6
The presenter shares his training philosophy for weighted calisthenics, focusing on form, patience, and enjoyment.
- Encourages choosing a challenging weight that allows for strict form and staying focused on personal progress.
- Emphasizes the importance of enjoying the training process and making consistent gains while minimizing the risk of injury.
Chapter 7
The video concludes with a reminder of the training approach and an invitation to visit the presenter's website for more resources.
- Reiterates the use of weighted calisthenics as a tool for strength development and not as an end in itself.
- Provides information about the presenter's website for training programs and encourages engagement with the video.
More FitnessFAQs summaries
The Best Rotator Cuff Strengthening Routine (BULLETPROOF SHOULDERS)
FitnessFAQs
In-depth guide on two effective rotator cuff exercises: dumbbell external rotation and 90 90 band external rotation.